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18.01.2022 What do you think of @drjamesdinic Twitter post?

16.01.2022 Who else can relate?

15.01.2022 @drnadolsky Something to ponder folks! It’s because it doesn’t actually exist. This myth is actually causing harm. I have patients 300 lbs and heavier who think it’s because they aren’t eating enough. Even doctors and dietitians perpetuate this ridiculous myth. How does that even make sense? Someone who is 300 lbs or more... let’s eat more calories to lose weight! My goodness it’s no wonder people don’t trust us.... Anyway, when you see someone who is actually starving, it is quite sad. They don’t gain weight. Yes when you cut your energy intake, your basal metabolic rate decreases. Yes when you lose weight, your metabolic rate decreases. This is to be expected. This is normal. You don’t have as much mass to keep alive. But it doesn’t go down to a point where you start GAINING weight. If you want to play around with numbers, you can go to the nih bodyplanner tool and check for yourself. It’s relatively accurate. " See more

14.01.2022 After years eating OMAD at a calorie deficit, I decided I want to pack on some size, which means that I am eating twice as much as I was... 3500kcal a day. One meal, 3500kcal is a stretch, and I suppose this alone highlights a benefit of OMAD. For someone that is overweight, or prone to overeating cramming your typical daily feast into one meal isn't physically possible. Since I've had to widen my eating window to 4-hours, but before I came to this, I thought I'd experim...ent with eating normallybreakfast, Lunch and Dinner. Unsurprisingly, I noticed the same thing happening to me that would happen before I ever began fasting. After each meal, I'd be in a food-induced coma. Both my physical and mental energy stores kaput. Then like clockwork, the mid-afternoon slump would hit me, and I'd be asleep for an hour. I repeated this every day for a week. No joke. The mid-afternoon slump is well-known. I hypothesise that the likely culprit is likely Adenosinea potent molecule created during glucose metabolism and is a contributor to "sleep pressure," the unconscious biological process that makes us want to go to sleep. Perhaps astrocytic glycogen replenishment in the brain upon feeding is a cue for sleepiness. Adenosine being the driver for such sleepiness, to begin with, though this is not proven. The mid-afternoon slump has a lot to do with blood sugar regulation, and circadian effect feeding has on our physiology. The degree varies from person to person. Fasting antagonises sleepiness. Epinephrine and cortisol stay elevated from typical morning highs throughout the day when remaining fasted promoting wakefulness. Further, Orexin A, the alertness peptide that is heightened during daytime fasting. Feeding thwarts all three. It also plays a crucial role in feeding regulation and energy homeostasis. Energy governs how we feel throughout the day. And how we feel throughout the day dictates what we do and how consistent we are with behaviours that drive us closer to our goals. Overcoming the immediate discomfort of hunger pays huge energy dividends over a day and why I will never practice Early Time-Restricted Feeding. See more

13.01.2022 Does Skipping Breakfast Cause Over Eating At Lunch Short Answer: No. Skipping breakfast is associated with multiple metabolic risk factors. However, this has less to do with the act of skipping breakfast and more to do with other at-risk behaviours an individual who skips breakfast may also have.... We can make a few assumptions - Skipped breakfast because they slept in, slept in because stayed up-sleep-deprived. They're rushed, stressing to make it to work on time and decide to get something more convenient and prepackage along the way. If you fall into this category chances are you aren't exercising after work either. On the contrary, those who routinely eat breakfast typically display more favourable health-promoting habits. The current study characterised the metabolic, hormonal and appetite responses to extended morning fasting in obese individuals (male & female). The study demonstrated for the first time that obese individuals do not compensate for missed breakfast energy intake at a lunchtime meal and that neither ghrelin nor subjective measures of appetite are increased during the afternoon following morning fasting. Despite its limitations (only measuring until lunch), this study shows that skipping breakfast may help obese individuals reduce their calorie intake without increasing appetite when trying to losing weight. https://www.nature.com/articles/ijo2015154 See more

11.01.2022 TLDR from the previous carousel. The fasting trial resulted in a lower absolute intake over the testing day of 1964kJ (469kcal). Extended morning fasting did not result in greater appetite ratings after lunch, with some tendency for lower appetite 3 hours post-lunch. ... "The present study demonstrates extended morning fasting does not result in compensatory intake at an ad libitum lunch meal in obese individuals. We have shown for the first time that morning fasting does not interfere with the suppression of ghrelin by a lunch in obese individuals, potentially because of the greater insulin response when consuming the meal fasted. There was also no evidence of increased appetite in the afternoon when individuals had fasted throughout the morning. These results indicate that obese individuals do not compensate for morning fasting by consuming more food at the next meal but that hormonal and metabolic responses to lunch are impacted by morning feeding." See more

10.01.2022 I saw this on Twitter and nearly fell out of my chair. Courtesy of Matias Page (Twitter)

06.01.2022 @siimland After starting intermittent fasting and becoming keto adapted, it is so easy to go the entire day without eating No cravings No hunger... No discomfort No distractions No restrictions Only clarity of mind, productivity, focus and easy weight loss It's funny how many people have to structure their day around eating. Their minds are blown when they see you being able to not eat for an entire day or longer I'd much rather not let food get in my way of doing what I want That's the biggest reason I love intermittent fasting. Even if it didn't have health benefits How do you feel about intermittent fasting? Tell me in the comments

03.01.2022 Debunking Myth 1 - Peaks @ 72 hours. We don't have the tools to measure the signature of autophagy. Therefore cannot determine when it peaks. Truthfully, autophagy happens in our bodies 24/7, albeit at a very low level; a "basal macroautophagy" is constant. It never stops. No "on & off switch" exists. Still, let's continue with the light-switch analogy. Want to understand autophagy better? Throw in a light-dimming dial below the switch and switch the light on. There you h...ave it. Basal autophagy is always "on" set at the lowest level on the dimmer. Certain things can move the dial-up and down, which brings us to the next fallacy. Debunking Myth 2 - Exclusive to fasting. At a dietary level, anything that signals nutrient deprivation turns that dial-up. (mTOR, AMPK, acetyl CoA protein deacetylation pathways). Fasting, Calorie Restriction, Protein Restriction, and so does exercise, all kinds. Any one alone will dial it up. Compounding nutrient deprivation with exercise will dial it up further as your body demands more endogenous substrates deconstructed as an energy source. Other external stressors that induce autophagy; Hypoxia, Extreme temperatures (speculative), pharmacologic (Rapamycin), polyphenols. It appears that fasting is the most potent inducer of autophagy. Debunking Myth 3 - Autophagy always a good thing. Here's an excerpt from Eileen White, Chief Scientific Officer at the Rutgers Cancer Institute, on fasting, autophagy, and its role in cancer prevention and treatment. The key takeaway here is "the autophagy paradox." Some cancer cells had usurped the autophagy pathway for their survival. Inhibiting autophagy reduced the survival of cancer cells. Autophagy in cancer cells remains dialed up in a fed state. Research shows fasting can slow cancer progression and make chemotherapy more effective while protecting normal cells from chemotherapy-associated side effects. Quite the paradox. How can we reconcile this? @peterattia summarised Eileen's points best. "We can't necessarily say that fasting isn't helpful in cancer because while it may be counterproductive from the standpoint of autophagy, that may be offset by other things that are beneficial such as the overall reduction of nutrients and inflammation that accompany this." To learn more about Eileen's research, I would highly recommend listening to Peter Attia's podcast "The Drive," Episode #114 with Eileen.

02.01.2022 Original Caption by P. D. ManGan (twitter)